CrossFit – Mon, Oct 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

Couch Stretch

Banded Hamstring

Banded Lateral walks

Leg swings

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 Minutes for 10 minutes
1 Rep @ 90% of your 1RM )

Growth & Development (Time)

5 Rounds for time:

15 Burpee to plate

15 KB swing

30 Single/ 15 Double under

Performance (Time)

12-9-6-3

Front squat 185/135 ** from ground

Burpee Pull up

L1- 165/115

L2 155/105

L3 135/95